Finding Folate

The B vitamin folate, also called folic acid, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Folate is considered a crucial vitamin, especially before and during pregnancy. Research has shown that folate deficiencies during pregnancy can lead to
neural tube
birth defects in babies.

Assisting in the creation of neurotransmitters (chemicals that regulate sleep, pain, and mood)

Recommended Intake:

Age Group (in Years)Recommended Dietary Allowance

FemalesMales

1 - 3150 mcg150 mcg

4 - 8200 mcg200 mcg

9 - 13300 mcg300 mcg

14 - 18400 mcg400 mcg

Pregnancy, 14 - 18600 mcgn/a

Lactation, 14 - 18500 mcgn/a

19+400 mcg400 mcg

Pregnancy, 19+600 mcgn/a

Lactation, 19+500 mcgn/a

mcg=microgram

Folate Deficiency

Folate deficiency is a common vitamin deficiency that can occur for a variety of reasons, including:

Increased need, as with pregnancy, without increased intake

Low levels of folate containing foods in diet

Abnormally high levels of folate passing out of the body

Medications that interfere with the body's ability to use folate such as:

Anti-convulsant mediations

Metformin

Sulfasalazine

Triamterene

Methotrexate

Barbituates

Populations at Risk of Folate Deficiency

The following populations may be at risk of folate deficiency and may require a supplement:

Pregnant women—Folate is critical for the production and maintenance of new cells. This is especially important during pregnancy—a period of rapid cell division.

People who consume excessive amounts of
alcohol—Alcohol interferes with the absorption of folate and increases excretion by the kidneys. In addition, many with alcohol use disorders tend to have diets low in essential nutrients, like folate.

People on certain medications—Certain medications can interfere with the body's ability to use folate. Check with your doctor about supplementation if you are on medication that may affect your folate levels.

Birth Defects

In 1991, a landmark study found a relationship between folate and birth defects. Subsequent research has supported the finding that adequate folate intake during the period before and just after conception protects against a number of neural tube defects, including
spina bifida
and anencephaly.

The crucial period is before and very early after conception—a time when most women do not know they are pregnant. Therefore, the recommendation is that all women of childbearing age make sure they have a folate intake of at least 400 mcg.

Major Food Sources

There is a variety of foods that contain folate. Some foods, like cereal, rice, and flour, are fortified with folate. Here is a list of major food sources and their folate content.

Too Much Folate

There can be too much of a good thing. While there is no upper limit for ingesting folate found naturally in foods, there are recommended intake limits for folate consumed from fortified foods and supplements:

AgeMicrograms (mcg) per day

1-3 years300 mcg

4-8 years400 mcg

9-13 years600 mcg

14-18 years800 mcg

Pregnant or nursing women up to 18 years800 mcg

19 years and older1,000 mcg

Pregnant or nursing women 19 years and older1,000 mcg

Large doses of folate can mask symptoms of a different type of vitamin deficiency called
B12 deficiency. A B12 deficiency causes some similar symptoms as folate deficiency, but it can also cause damage to the nervous system. Folate supplementation will mask the B12 deficiency by relieving the anemia-associated symptoms, but not decreasing damage to the nervous system. This is why it is important that you talk to your doctor before you take a folate supplement. A blood test will help determine if your folate and vitamin B12 levels are appropriate or low. It may be necessary for you to take vitamin B12 supplements along with the folate. Talk to your doctor before starting any vitamin supplement to make sure it is appropriate for you.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.